Shrimp and Vegetable Stir-Fry

A simple stir-fry that's ready in thirty minutes! Fresh shrimp, crisp-yet-tender vegetables, a hint of soy and the zing of ginger. Stir-frying is quick, so it limits nutrient loss. This shrimp and vegetable stir-fry is fast food that's healthy, too. Serve on white or brown rice.

Ingredients

1⁄3 cup reduced-salt soy sauce
1⁄4 cup white wine
2 tablespoons cornstarch
11⁄2 teaspoons grated peeled fresh ginger
1 tablespoon vegetable oil
2 garlic cloves, finely chopped
500 g large raw shrimp, peeled and deveined
250 g broccoli florets
1 large red pepper, cut into strips
1 large yellow pepper, cut into strips
120 g snow peas
100 g whole baby corn
1⁄2 cup sliced water chestnuts
4 green onions, cut diagonally into 5 cm pieces

Directions

  1. Blend 2⁄3 cup water, the soy sauce, wine, cornstarch and ginger in a small bowl until smooth. Set aside.
  2. Heat the oil in a large wok or large deep frying pan over medium-high heat until hot. Stir-fry the garlic until soft, about 2 minutes. Add the shrimp and stir-fry until pink, about 3 minutes. Remove the shrimp with a slotted spoon and set aside. Add the broccoli florets to the wok and stir-fry until they are bright green, about 2 minutes. Add the red and yellow pepper strips and snow peas and stir-fry until they are just tender but still crisp, about 1 minute longer.
  3. Return the shrimp to the wok. Add the baby corn, water chestnuts and green onions. Pour in the sauce mixture and stir-fry the shrimp and vegetables until the sauce thickens and boils, about 1 minute. Serve.

preparation time 20 mins
cooking time 10 mins
serves 4

Nutritions

PER SERVING

233 calories
24 g protein
7 g total fat
1 g saturated fat
116 mg cholesterol
18 g total carbohydrate
7 g sugars
6 g fibre
1064 mg sodium

Stir-frying is an ideal method for cooking shrimp. If cooked too long or at too high a temperature, shrimp become unpleasantly dry and tough.

Cuisine

Fish & Seafood
Vegetables

Shrimp and Vegetable Stir-Fry
Print Recipe
Shrimp and Vegetable Stir-Fry
Print Recipe

Related content:

  • Spicy Garlic Vegetable Stir-FrySpicy Garlic Vegetable Stir-Fry Has your passion for vegetables faded lately? This lively, spicy garlic vegetable stir-fry will make the sparks fly again! Fresh, crisp broccoli, bright red pepper and tender baby corn are […] Posted in
  • Tofu noodlesTofu noodles Popular in Northern Japan, soba noodles are made from buckwheat flour, which gives them a slightly nutty flavour. In this quick and simple dish, the thin brown noodles are delicious […] Posted in
  • Shrimp and mango baltiShrimp and mango balti A tasty curry with a spicy kick, mellowed with reduced-fat coconut milk. The addition of fresh mango not only adds to the colour and appeal, but boosts the vitamin content of the dish. […] Posted in
  • Keema Curry with Cucumber RaitaKeema Curry with Cucumber Raita This mellow curry of ground beef has just a hint of chili, so it's ideal for children who like to be a little adventurous with their food. Serve the keema curry with cucumber raita, […] Posted in
  • Beef and Sweet Potato Stir-FryBeef and Sweet Potato Stir-Fry Craving takeout? Whip up this tasty beef and sweet potato stir-fry in less time than it takes to call in an order. Posted in

Secrets to Staying Healthy & Happy

food-label_0

News: Canada proposes changes to nutrition information on food labels

The Government of Canada is looking for feedback from you! The Honourable Rona Ambrose, Minister of Health, has announced an online public consultation survey, where Canadians can weigh in on proposed changes to nutrition labelling. One of the proposed changes involves changing how ingredients are listed. For example, all sugars would be grouped together, offering […]

grass

Running with allergies

Being a runner in a city like Toronto, with its poor excuse for a climate and year-round bad air, makes you appreciate the simple things in life’you know, like breathing. Throw allergies into the mix and you have to wonder if you should invest in a bubble’especially as those of us who suffer from allergies […]

spice

5 healthy gift ideas for dad

Treat dad to healthy kitchen tools, fitness gadgets and more good-for-him gifts with these Father’s Day gift ideas